How to Handle Weight Loss Plateau

I have PCOS and under active thyroid so for me loosing weight seems to be a take one step forward and 2 or step backs. Lately I have been losing inches and no weight. That is not a terrible thing but I want both. That may sound greedy but most of us look at the scale as an indicator of how we are doing on the weight loss fight so must of you probably get that. Nothing worst than sticking to your diet to see the scale stay still....

So looking around I found an article on Web MD. To give credit were credit is due I am going to sum up the 10 steps it recomends and if you want more details click this link: http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau  Most these ideals we have heard before but sometimes its good to have a little reminder

Step 1. Imagine your success. For those of you secret lovers this is right up your alley. It also points to think long term not just the 10lbs you want to look good in your dress because yo-yo dieting is bad for you and to always keep healthy snacks around.

Step 2. Understanding your weight-loss personality. For instance do you impulsively eat a thing ice cream, do you eat when out with your friends, or do you munch on snacks while watching TV. Knowing what you are will help you figure out your weak spots.

Step 3. Record all your food. (This is my weakness) This way you actually know how much food you are taking in. Also you can keep track of how you felt before you eat and if you were full after. I have seen some say to record how hungry you really were when you started to eat. That could help you notice patterns.

Step 4. Beware of Calorie Creep. If you do step 3 you will notice this more than if you do it on your own. Ways to easily avoid this, make an open face sandwich (when I make hamburgers I never eat the top bun it requires i use a fork most times but I am ok with that) snack size candy bar instead of full one etc.

Step 5. Watch Restaurant Overeating. Restaurants are known for huge portion sizes so if you are not really hungry have an appetizer or a salad. Also I know if I go to Cheesecake Factory I have enough for a big lunch the next day and instantly divide my plate in half. Or if you are going with a friend share everything one meal one share the price saving yourself some calories and some money.

Step 6. Eat Low Fat Protein Meals. Protein surpresses a hormone that stimulates your hunger. Foods high in fat are known to increase this hormone. So if you eat a meal that is low fat and high in protein....you get rid of one of the items that triggers the hormone at the same time taking in one of the items that helps surpress it. (Just a few numbers for you that are curious the Body By Vi protein drinks have 1 gram of Fat, less than a gram of sugar, and 12 grams of protein)

Step 7. Eat more Fruits and Vegetables. This adds many vitamins and minerals not to mention fiber. They are low calorie food that has lots of nutrional value.

Step 8. Push the envelop pass the plateau. Simply this means your body adepts to your workouts so if you have been going on a casual 30 min walk, make a small change carry weights, add more time, make it a jog or maybe try kickboxing.

Step 9. Wear a Pedometer. Make a goal for how many steps you are going to take and put it on in the morning.

Step 10. Try Yoga to avoid stress eating. They actually have a few poses listed if you want to read but the main goal for this goal is to find a better outlet for your stress than food. Most of us do it, I admit I do it to at times and if I am alone and at home have tried putting on my cardio kickboxing tape instead. Punching and kicking imagining pains in my butt is way better.

Hope that helps most of you or gives you a few ideals. I actually combine 6 and 7 by adding strawberries and bananas to my Body By Vi shakes. I love it and feel better. I still need to work on recording my foods but I am getting there.

Ready to start your own 90 Day Challenge? Curious to know more?  http://lanischweitzer.myvi.net

Its not how often you fail. Its how often you get back up!!

Since I have started my 90 Day Challenge before the holidays with a few friends I have to admit I have eaten sweets and indulged in chips more than once. I have not given up on myself though and despite the occasional slip I realize that if I am going to make this a life style and not a "diet" than I just have to acknowledge its not that I had a cupcake last night or that one day last week while brainstorming what I am going to do about the current problem that I had that I splurged on chips and dips its the fact that the next day I go on like nothing happened. I mean, really, lets face it none of us have our weight problems because we sat down one night and had some ice cream or splurged while we were at a yummy restaurant.

We tell our kids all the time that practice makes perfect. Why do we constantly give up on ourselves if we "fall of the wagon" when we mess up on our new diet. Although I don't see me stopping from having the occasional cupcake at a party or chips and dips every once in a great while it doesn't mean that I am following back in my bad habits. It means I am human and thanks to yummy recipes like the Butter Finger Protein Shake I make with my Vi shakes they happen a lot less...espicially when I admit to myself that I feel way better with a Vi shake for breakfast and one for a snack later.

Start your challenge today and be amazed at what you can accomplish.
http://lanischweitzer.myvi.net

How much protein do you really need?

This is a common question along with why do I need so much. There is no magic number that fits everyone across the board but my dietician told me the best way to figure out what you need as individual is to take your current weight and multiply it by 0.3. That means if you are 200 lbs you would take 200x0.3 and your total would be 60 grams. This number changes as you loose weight so make so as your weight goes down you will need less, and of course the opposite is true if you gain weight you will need more.

Why do you need protein? To make sure that while you are loosing weight you loose fat and keep your muscle mass. It is also the building block of every cell in your body. It is needed for virtually every function in your body and half the protein you consume goes to energy for your body. 

Not getting enough lean protein. Want a fun way to increase your protein and loose weight?

I am currently doing the 90 Day Challenge with Body By Vi and despite my under active thyroid and my PCOS I am loosing weight, loosing inches, and have more energy. Regardless and what you choose make sure you are getting enough lean protein. 

http://lanischweitzer.myvi.net